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By: DR ARPITA SHARMA

NUTRITIONAL BENEFITS OF ONION Onion is an important and indispensable item and can be found in almost every kitchen around the world. It is an important condiment and vegetable for Indians. The green leaves and bulbs are eaten either raw or used in the preparation of several recipes. It holds a great position in the Indian food market on account of its special characteristics of pungency and indispensability. This article focusses on the nutritional benefits of this important condiment.

Onions are used in soups, sauces and for season-ing foods. The small bulbs and shallots are pickled in vinegar or

brine. Onions, and other allium spe-cies (over 900 types of onion), are highly valued herbs possessing a lot of culinary and medicinal values. Some of their beneficial properties can be seen after long-term usage.

Onion is useful for the preven-tion of cardiovascular disease, espe-cially since it diminishes the risk of blood clots. Onion protects against certain infections and stomach can-cer. Onion improves lung function, especially in asthmatics. The more pungent varieties of onion appear to possess the greatest concentration of health-promoting phytochemicals.

Scientific history of onion

The onion (allium cepa), which is also called a bulb onion, common onion and garden onion, is the most widely cultivated species of the ge-nus allium. The genus allium also contains a number of other species that are cultivated for food, such as the Japanese bunching onion (al-lium fistulosum), Egyptian onion (A.×proliferum) and Canadian on-ion (A. canadense).

The name wild onion is applied to a number of allium species. The vast majority of cultivars of A. cepa belong to the ‘common onion group’ (A. cepa var. cepa) and are usually referred to simply as onions. The ag-gregatum group of cultivars (A. cepa var. aggregatum) includes both shal-lots and bulb onions.

In onion, sulphur is a constitu-ent of secondary compounds, that is, allin, cycloallin and thiopropanol. These secondary compounds not

only govern the taste, pungency and medicinal properties of onion but are also important for resistance against pests and diseases.

In overall cropping pattern, on-ion occupies about 0.1 per cent of gross cropped area (area under all crops in the country) and about 7 per cent of total area under all vegetable crops.

Maharashtra ranks top in onion production. Other major onion grow-ing states in the country are Guja-

Onions cultivated in a field

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for the liver. As a sulphurous food, they mix best with proteins, as they stimulate the action of the amino acids to the brain and nervous sys-tem.

Onions are a rich source of quercitin

1. It is the richest dietary source of quercitin, a potent antioxidant flavonoid (also found in shallots, yellow and red onions), which is found on and near the skin and is particularly linked to the health benefits of onions.

2. Quercitin thins the blood, lowers cholesterol, raises good-type HDL cholesterol, prevents blood clots, fights asthma, chronic bron-chitis, hay fever, diabetes, athero-sclerosis and infections and is spe-

cifically linked to inhibiting human stomach cancer.

3. It is also an anti-inflammatory, antibiotic and antiviral. It is also a sedative. So far, there is no better food source of quercitin than onion skins.

Detoxify your body with onions

1. Onions contain a variety of or-ganic sulphur compounds that pro-vide health benefits.

2. Sulphur-containing amino ac-ids are found in onions as well as garlic and eggs.

3. These specific amino acids are called methionine and cystine. Amongst other things, they are very good at detoxifying our body from heavy metals.

4. In fact, they are able to latch on to mercury, cadmium and lead and escort them out of the body.

5. Onions also contain vitamin C, which is excellent at detoxifying the body and is effective in removing lead, arsenic and cadmium. So increasing consumption of onions can help our body to get rid of these harmful metals.

rat, Orissa, Karnataka, Tamil Nadu, Madhya Pradesh, Uttar Pradesh and Andhra Pradesh. Onion represents the only item amongst fruits and vegetables where Indian figures are prominent than the world’s produc-tion and export.

Some nutritional highlights of onions

1. Onions are a very good source of vitamin C, B6, biotin, chromium, calcium and dietary fibre. In addi-tion, they contain a good amount of folic acid and vitamin B1 and K.

2. One hundred grams of serv-ing provides 44 calories, mostly as complex carbohydrates, with 1.4gm of fibre.

3. Onions contain an enzyme called alliinase, which is released when an onion is cut or crushed and causes our eyes to water.

4. They also contain flavonoids, which are pigments that give vegeta-bles their colour. These compounds act as antioxidants, have a direct antitumor effect and have immune-enhancing properties.

5. Onions contain a large amount of sulphur and are especially good

Onions and heart

1. To help keep our blood free of clots, and make the most of the health benefits of onions, eat them both raw and cooked.

2. Prescribing onions to heart patients is a routine thing amongst cardiologists.

3. Here are some of the things that onions can do for our heart:

(i) Boost beneficial HDL choles-terol

(ii) Thin the blood (iii) Retard blood clotting (iv) Lower total blood cholesterol (v) Lower triglycerides (vi) Lower blood pressure.

Cancer prevention

1. Studies have revealed that the antioxidants present in onions can protect us against cancer by reduc-ing the DNA damage in cells caused by free radicals.

2. All onions and onion relatives (garlic, leeks, chives and scallions or spring onions) are rich in organo-sulfur compounds, which have been shown to help prevent cancer in lab animals.

3. In fact, an onion extract was found to destroy tumour cells in test tubes and arrest tumour growth when the cells were implanted in rats.

4. The onion extract was shown to be unusually nontoxic, since a dose as high as forty times that of the dose required to kill the tumour cells had no adverse effect on the host.

5. In addition, shallots have been shown to exhibit significant activity against leukaemia in mice.

Other health benefits of onions

1. Onions have also been shown to have a significant blood sugar lowering action, even comparable to

Table I

Production of Onion in India During 2012-13*

State Production Share (‘000 tonnes) (per cent)

Maharashtra 4660.00 28.57Karnataka 2395.90 14.69Madhya Pradesh 2150.69 13.19Andhra Pradesh 1458.80 8.94Bihar 1308.63 8.02Gujarat 704.38 4.32Rajasthan 670.80 4.11Haryana 518.48 3.18Uttar Pradesh 455.81 2.79Orissa 419.09 2.57Total 14,742.58 —

*Third advance estimate Source: National Horticulture Board (NHB)

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Table I

Onion Nutrition ChartPrinciple Nutrient value Percentage

of RDA

Energy 40 Kcal 2Carbohydrates 9.34gm 7Protein 1.10gm 2Total fat 0.10gm 0.5Cholesterol 0mg 0Dietary fibre 1.7gm 4.5Vitamin Principlee of RDAFolates 19µg 5Niacin 0.116mg 1Pantothenic acid 0.123mg 2.5Pyridoxine 0.120mg 9Riboflavin 0.027mg 2Thiamin 0.046mg 4Vitamin A 2 IU 0Vitamin C 7.4mg 12Vitamin E 0.02mg 0ElectrolytesSodium 4mg 0Potassium 146mg 3

MineralsCalcium 23mg 2Copper 0.039mg 4Iron 0.0.21mg 3Magnesium 10mg 2.5Manganese 0.129mg 5.5Phosphorus 29mg 4Zinc 0.17mg 1.5Phyto-nutrientsCarotene-beta 1µg –Cryptoxanthin-beta 0µg –Lutein-zeaxanthin 4µg –

7. Within the polyphenol category, onions are also sur-prisingly high in flavonoids. For example, on an ounce-for-ounce basis, onions rank in the top ten commonly eaten vegetables for their quercetin content. The flavonoid content of onions can vary widely, depending on the exact variety and growing con-ditions. Although the average onion is likely to contain less than 100mg of quercetin per 3.5 ounces, some onions do provide this amount. And while 100mg may not sound like a lot, in the United States, moderate veg-etable eaters average only twice this amount for all flavonoids (not just quercetin) from all veg-etables per day.

8. When onions are simmered to make soup, their quercetin does not get degraded. It simply gets transferred into the water part of the soup. By using a low-heat method for preparing onion soup, we can preserve the health benefits of onion that are associ-ated with this key flavonoid.

9. When we get quercetin by eating an onion rather than consuming the quercetin in pu-rified, supplement form, we may end up getting better protection from oxidative stress. That is ex-actly what happened in an ani-mal study where some animals had yellow onion added to their diet in a way that would provide the same amount of quercetin provided to other animals in the form of puri-fied quercetin extracts. The best pro-tection came from the onion version of this flavonoid, rather than the supplement form.

10. Several servings of onion each week are sufficient to statisti-cally lower our risk of some types of cancer. For colorectal, laryngeal, and ovarian cancer, between one and seven servings of onion have been shown to provide risk reduction.

But for decreased risk of oral and oesophageal cancer, you will need to consume one onion serving per day (approximately half cup).

11. The pungent odour might keep you away from onions but they are totally worth it. They can be cooked in almost all the recipes and can be consumed very easily. Onions are loaded with many chemicals which keep you away from illness and also make us glow due to its de-toxification properties.

12. An onion is an immediate

some prescription drugs.2. The active compound that

seems to be responsible for lower-ing glucose works by competing with insulin for breakdown sites in the liver, thereby increasing the lifespan of insulin.

3. Onions have historically been used to treat asthma, too. Their ac-tion on asthma is due to their abil-ity to inhibit the production of com-pounds that cause the bronchial muscle to spasm and relax.

4. Onions have potent antibac-terial activity, destroying many dis-ease-causing pathogens, including E. coli and salmonella.

5. The flavonoids in onion tend to be more concentrated in the out-er layers of the flesh. To maximise health benefits, peel off as little of the fleshy, edible portion as possi-ble when removing the onion’s out-ermost paper layer. Even a small amount of overpeeling can result in unwanted loss of flavonoids. For ex-ample, a red onion can lose about 20 per cent of its quercetin and almost 75 per cent of its anthocyanins if it is overpeeled.

6. The total polyphenol content of onions is much higher than many people expect. (Polyphenols are one of the largest categories of phyto-nutrients in food. This category in-cludes all flavonoids as well as tan-nins.) The total polyphenol content of onions is not only higher than its fellow allium vegetables, garlic and leeks, but also higher than toma-toes, carrots and red bell pepper. In the French diet, only six vegetables (artichoke heart, parsley, brussels sprouts, shallot, broccoli and cel-ery) have a higher polyphenol con-tent than onion. Since the French diet has been of special interest to researchers in terms of disease pre-vention, onion’s strong polyphenol contribution will very likely lead to follow-up studies that pay closer at-tention to this unique allium vegeta-ble.

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cure for fever, common cold, cough, sore throat and allergies. A mixture of onion juice and honey can cure these problems easily.

13. A small piece of onion can work against the side effects of fever if it is kept on the forehead.

14. A small piece of onion when inhaled can stop or slow down the bleeding through the nose.

15. An onion a day can cure in-somnia or sleeping disorders. This will surely give us a good night sleep.

16. Onions can improve diges-tive system. If we have digestion problem, then onions can cure it by increasing the release of digestive juices.

17. Onion juice can cure burnt skin or an insect bite or a bee bite. It can cause a burning sensation when applied but can heal very effectively.

18. We can protect ourselves from osteoporosis and atherosclero-sis by consuming onions daily.

19. Onions increase insulin in the body and also treat diabetes by controlling the sugar levels in the blood.

20. The bad cholesterol that causes heart problems can be burned or removed with daily con-sumption of onions. Onions keep us stay safe from the coronary artery disease and protect the good choles-terol.

21. Inflammation from arthritis in the joints can be healed with on-ions.

22. Onions fried in sesame or cas-tor oil can be used to heal any type of ache.

23. One of the well-known tricks to remove dark patches or pigments on our face is to apply onion and tur-meric juice on that area. Onion juice is also used to cure ear and eye prob-lems. This juice is used for infants as eye drops for clear vision.

24. Onion juice is also used for

toothaches and tooth decaying. 25. Onions have rejuvenation

properties on the body tissues.26. For a few types of moles, on-

ion juice works efficiently by remov-ing them.

27. Regular consumption of onions leads to good memory and strong nervous system.

28. Onions cure menstrual dis-orders. Raw onions should be con-sumed before a few days of the be-ginning of your cycle.

29. Use onion juice on hair or scalp to get rid of lice and hair fall. This is one of the most prominent benefits for hair.

30. Onions contain water, pro-tein, fats, starch, fibres, minerals, calcium, vitamin C, iron and B com-plex.

The author is a writer on social issues and a teacher in G.B.P.U.A&T., Pantna-gar, Uttarakhand